Comparing Nutrients in 1 pound Valencia Oranges VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Valencia Oranges	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	7.66% 222kcal	50% 1451kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	43.3% 7.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	52.3% 38g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	30.7% 22.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 15.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.2% 177μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.1% 0.41mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	160% 2395mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.9% 144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Raw Valencia Oranges and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Valencia Oranges vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Raw Valencia Oranges have 1.7 times more Calcium, 1.9 times more Potassium and 2.7 times more Water than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 8.4 times more Iron, 7.6 times more Manganese, 2.2 times more Phosphorus, more Sodium and 4.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 6.5 times more Energy, 35.7 times more Fat, 9.7 times more Saturated Fat, 36.4 times more Omega 3, 36.9 times more Omega 6, 4.4 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 1 lb.